190814

CrossFit Roseville Fitness For Life

Dynamic Group Warm-Up
Side-Roll SMR


3 Sets:
7 Bent Over Row 155/105-lb
10 Ring Row

Workout of the day for Wednesday August 14th, 2019:
5 Rounds:
30/21 Cal Bike/Row/Ski
10 Bench Press @ 185/135-lb, or 65% 1RM
3 Legless Rope Climbs

“After Party”
Hip Thrust
3 x 10 Reps

Sweat Sessions Workout for Wednesday August 14th, 2019:
Mobility:
Lacrosse Ball Foot Smash
Calve Stretch

Skill: Dubz, DB Hang Squat Clean

14 min AMRAP:
7 DB Squat Clean (Heavy)
14 Burpee
7 “See the Light” Sit-Up

14 min AMRAP:
10 Pull-Up, or Ring Row
20 KB Lunges
30 Dubz